Kurova kwemoyo kwakakwira paunenge uchimhanya?
Edza idzi 4 Super inoshanda nzira dzekudzora kurova kwemoyo wako
Nyatsodziya usati wamhanya
Kudziya-up chikamu chakakosha chekumhanya
Hazvingodzivisi kukuvara kwemitambo
Inobatsirawo kutsvedzerera shanduko kubva pakuzorora kuenda kune inofamba.
Iyo yakanaka yekudziya-up inosanganisira dynamic kutambanudza uye yakaderera-inokanganisa maekisesaizi
Senge nyore freehand gymnastics uye kumhanya
Izvi zvichamutsa zvishoma nezvishoma mhasuru uye kuvandudza kutenderera kweropa mumuviri
Dzivisa kuwedzera kusiri kwemaitiro ekurova kwemoyo kunokonzerwa nekukasira kuwedzera kwe cardiopulmonary load
Nzira uye unyanzvi
Kudzora kumhanya rhythm, kunyanya stride frequency, kiyi yekudzora kurova kwemoyo. Heano mamwe mazano anoshanda
Wedzera stride frequency: Kuedza kuwedzera nhanho frequency kusvika 160-180 nhanho paminiti kunogona kuderedza kukanganiswa kwedanho rega rega uye kuderedza kurova kwemoyo.
Kupfupisa urefu hwenhanho: Nekudzora kureba kwenhanho, dzivirira kuvhunduka kwemuviri kunokonzerwa nekunyanya kureba kwenhanho, nekudaro uchidzikisa kurova kwemoyo.
Wedzera stride frequency: Kuedza kuwedzera nhanho frequency kusvika 160-180 nhanho paminiti kunogona kuderedza kukanganiswa kwedanho rega rega uye kuderedza kurova kwemoyo.
Rangarira, chinangwa chekumhanya ndechekuve neutano
Kwete kumhanya
Nekumhanyisa kumhanya kwako
Tinogona kuchengeta kurova kwemwoyo yedu kwakadzikama panguva imwe chete
Nakidzwa nekumhanya
Dzora kufema rhythm
Kufema inzira yakakosha yekudzora kurova kwemoyo.
Nzira dzekufema dzakakodzera dzinogona kutibatsira kudzora kurova kwemwoyo zviri nani
Kufemera mudumbu: Kufema kwakadzika kunowanikwa nekuwedzera uye kubata dumbu, pane kungovimba nechipfuva.
Kufema rhythm: Edza rhythm ye "matanho maviri, mweya mumwe, nhanho mbiri, mweya mumwe" kuchengetedza kufema kunyange uye kugadzikana.
Kufema kwakafanira hakungonatsiridze kushandiswa kweokisijeni chete, asiwo zvinobudirira kudzora kurova kwemwoyo, zvichiita kuti kumhanya kwedu kuve nyore.
Shandisa interval training
Kudzidzira kupindirana inzira inoshanda yekudzora kurova kwemoyo iyo inovandudza kushanda kwemoyo nekuchinjanisa kukwirira-kusimba uye kuderera-kusimba maekisesaizi:
High-intensity exercise: Kukurumidza kumhanya kwemasekonzi makumi matatu kusvika paminiti 1 pa80-90% yehupamhi hwemoyo wako.
Low-intensity exercise: Tevedzera ne1-2 maminetsi ekumhanya kana kukurumidza kufamba kubvumira kurova kwemwoyo kupora zvishoma nezvishoma.
Muchiito chekudzora kumhanya kwemoyo, kurova kwemoyo kutarisa chipfuva tambo chinhu chakakosha chekubatsira.
Mashandiro ainoita: Bandi rekurova kwemoyo rinoverenga kurova kwemoyo nekuona masaini asina simba emagetsi anogadzirwa nemoyo nekudonhedza kwega kwega kuburikidza nemagetsi muchipfuva.
Chiyero ichi chinonzi chakarurama zvikuru nokuti chinoratidza zvakananga kushanda kwemwoyo.
Nzira yekushandisa:
Usati wapfeka bhendi remoyo, zvinokurudzirwa kunyorovesa electrode nemvura shoma, iyo inogona kuvandudza kufambiswa kwemagetsi uye kuve nechokwadi chekufambisa chaiko kwechiratidzo.
Bhandi remoyo rinofanirwa kupfekedzwa zvakananga pasi pe sternum, kuve nechokwadi kuti iri pedyo neganda. Kunyanya kukwira kana kuderera chinzvimbo kunogona kukonzera kuyerwa kusina kururama
Mukuita kwekuita maekisesaizi, chaiyo-nguva yekutarisa kweyekurova kwemoyo data shanduko, kurongeka panguva yakakodzera kwesimba rekurovedza muviri.
Nekushandisa mabhandi echifuva ekuona kurova kwemoyo, tinokwanisa kunyatso tarisisa shanduko yekuchinja kwemoyo, nokudaro tichinyatso kudzora kurova kwemoyo panguva yekumhanya, kuvandudza kuchengetedzwa nekubudirira kwekurovedza muviri.
Nguva yekutumira: Nov-05-2024
